Our Latest Newsletter: March 2009

The truth about Carbs

By Paula Rigos

What is making us overweight? The fat, or the carbs? People all over the world have been debating this topic for years! Do you lose weight by eliminating most of the fat in your diet? Or do you shed those kilos by cutting out all carbohydrates and filling up on protein along with the saturated fat that comes with it?

The answer is… neither! If you want to lose weight and remain healthy, you have to eat fewer calories and exercise more… there is no need to cut whole categories of foods from your diet.

Proteins and Carbohydrates are both essential for maintaining good health. Both of these nutrients play a unique role in building and maintaining a healthy body, so any diet that deprives you of one or the other over an extended period of time can put your health at risk.

Let’s take a look at Protein. Protein is the raw material your body uses to make and maintain healthy muscles, bones, skin and hair. Without an ongoing supply of this nutrient you would gradually lose muscle mass, become weak and forfeit your ability to fight disease and infection. The average adult needs about 60-80 grams of protein every day. The best sources of protein include meat, fish, eggs, milk, and cheese. Some vegetables and grains contain protein, though not of the same quality as the primary sources I mentioned.

Now let’s look at carbohydrates. Your brain, heart and kidneys depend on carbs for energy to function normally. If your diet does not include an ample amount of carbs, your body will take extreme measures to get the energy it needs; it will feed on the carbohydrates stored in muscles and attempt to chemically break down the proteins you eat until those proteins act like carbohydrates. Such reactions can cause muscle loss and put extra strain on the kidneys.

Many low-calorie, carbohydrate-rich foods are available for those who wish to lose weight or maintain a healthy, balanced diet. As a general guideline, adults should get about 40% to 60% of their daily calories from carbohydrates. Good choices include products such as oatmeal, brown rice and whole-grain bread. Look for the words "whole grain" among the primary ingredients on bread packages. Breads that do not carry this label are highly processed and do not provide your body with the same quality of nutrition.

When it comes to weight loss, your body cannot tell the difference between calories consumed as carbohydrates and/or proteins. For those of us who hope to shed those kilos, reducing portion size and increasing your physical activity level is the best course of action. Experts believe that various promotional strategies such as "supersizing" and "value marketing" have confused people about reasonable portion sizes. As a result we are consuming approximately 148 more calories per day than we were two decades ago. These extra calories could amount to a weight gain of almost 7kgs per year!

By making smart choices, like eating normal sized meals will help prevent weight gain. Follow a weight loss plan that encourages a balanced diet, including a variety of food choices, to keep your insides healthy and energized as you work towards greater health.

Sporting supplements & what do they do?

By Paul Peroy

Supplements are dietary ingredients that have been manufactured for the purpose of improving an aspect of an individual’s life, in this case for sports enhancement. An individual may choose to take a supplement to increase consumption of one specific ingredient or another for the reason of increasing muscle mass, decreasing body fat, or improving strength or endurance.

One of the most common mistakes a beginner makes is assuming that supplements are necessary to achieve your fitness goals. This is not true. Supplements are intended to supplement (i.e. be an addition to) a diet and training routine and improve upon that. If an individual’s diet and training are not up to par, then no supplement will help with that, despite what the supplement companies might have you believe. Remember; always put diet, training and rest before supplementation. This goes for spending money as well. Always spend money on the gym bill and food before buying supplements. But once your training & eating plan are fine tuned, supplements can aid you to achieve your targets.

1) Multivitamin is a blend of essential vitamins and minerals. They are taken in order to compensate for loss of vitamins and minerals used when exercising, used as growth factors and can add additional vitamins and minerals deficient in your current diet which may be beneficial. We should aim to receive all our requirements thought food especially fruit & vegetables. Though for many of us this is not happening so multivitamins can be an essential requirement. Whatever your body doesn’t need it will excrete.

2) Protein Powders consist of different types of protein such as soy, egg, whey and casein. They are used during the day to either increase consumption of protein or to act as a meal replacement. There are many different kinds of protein powders with different ingredients and flavors. Increasing your protein intake aids in muscle growth & repair after training. It helps you bounce back from your workouts faster & stronger.

3) Creatine is an amino acid metabolite. It is composed of arginine, methionine and glycine. Creatine is supplemented with to increase phosphocreatine in the muscle, which in turn increases ATP which is used by the muscle as energy. Creatine is found in most red meat, however, most of it is removed when the meat is cooked. Creatine can improve strength and body mass by hydrating muscle cells and other factors, it also is great for fat burning.

4) Glucosamine can be helpful in alleviating joint pain associated with osteoarthritis. They can also act as a preventative measure by helping to build up the joints and keep them strong. Many Dr’s are asking those with pain to take this product & others like it, available at health stores & chemists.

5) Carbohydrate powders & drinks can be helpful in endurance sport, to keep the energy up in a long marathon type situation. Though for most gym goers, this is definitely not an essential or something that is highly recommended. Its popularity has died down greatly with the no Carb diet.

EXERCISES OF THE MONTH!
Spice up your Push up!

As with any exercise, if you’re new to it, you need to begin at the easiest level.

The push up on the bench or a step with your knees in real close to the bench; supports most your body weight so you’re pushing up with minimal resistance. As you get stronger, you can move your knees further away from the step adding to the resistance. Then you can progress to the toes & finally on the floor.

Using the Bar and some weights rather than the bench, adds to working all your stabilizers. Though the elevation of the arms works the chest a little less, you add to shoulder & abdominal work as you “balance”.

Try them or a combination of all three to spice up your push up.

Disclaimer: As with any type of physical activity, it is advised you warm up for 5 minutes before commencing exercise, followed by 5 minutes of stretching upon completion. These exercises are designed as a basic guide and professional consultations should be taken before commencing any exercise.

 

MEMBER OF THE MONTH!

Kristen Weber is a member of Lifestyle Fitness Australia Erskineville. Aged 28 she found herself feeling low on energy due to her long working hours & other life commitments. “I knew I had to do something to pick up my energy levels, I wanted to get healthy, lose some weight & get in shape for my sister’s wedding too”, proclaimed Kristen.

She has already lost 7kgs,” I’m a lot healthier & have much more energy now. I’ve noticed the biggest change in my clothing size” as her old clothes just fall off her now. “This has been a great starting point for me; I plan to continue maintaining my weight loss at this healthy rate & increase my fitness levels for as long as I live”.

Kristen has tried losing weight & getting fitter many times before, alone & in other fitness centre’s, “this never worked for me” she said, “until I joined Lifestyle Fitness & teamed up with my Personal Trainer Rahneer, not only has he changed my life & attitude he has made fitness fun & something I actually look forward to, It’s me time. The guidance & motivation I have received from the team & my Personal trainer has turned me into a new person.”

When we asked Kristen about what differences she had noticed since her transformation she replied,” My family & friends have noticed changes, AWSOME! I can fit into my old jeans!!!” she screamed. “Even the staff at reception & members, have noticed how different I look & feel. When people you see every day notice the changes in you it’s the best”.

It’s like it was fate, as Kristen was referred to Lifestyle Fitness Australia by her friends who are already members; they told her,” Lifestyle Fitness is a club that treats you like a member, not a number. It has a non intimidating environment where anyone & everyone‘s welcomed. You know what? It’s TRUE! I wouldn’t change clubs or trainers ever.” As she continued on with her praises she continued to express her love for the awesome Group Fitness classes, facilities, the vibe in the club when she walked in, the friendly staff & members, “you get to know everyone & make new friends”.

There were two defining moments in Kristen’s lifestyle change, “#1 joining a great club & #2 PERSONAL TRAINING” she yelled. “I would like to thank Rahneer & the whole Lifestyle family for everything you have done for me; you have changed my life in so many ways. I’d like to especially thank my cheaky trainer for making me laugh through the tough parts of my session & bringing some light into every session”.

We at Lifestyle would like to thank you Kristen, for your great attitude to life, training & our club. It is a pleasure to have another satisfied member of the Lifestyle family, who is happy to share with us & our readers the journey you are undergoing. Thanks for the laughs at reception in the group fitness Room & on the gym floor. We appreciate all your kind words and as custodian of YOUR CLUB, it brings us much joy to see your dreams & goals come to life. Keep up the good work & we look forward to catching up with you later on in the year.

RECIPE OF THE MONTH!
Chicken Ratatouille

Nutritional Information

Nutrition Per Serving
Calories	205	Carbohydrate	13 g
Calories from fat	54 (Percent at 26%)	Dietary Fibre	3 g
Fat Unsaturated Saturated	6 g 4 g 2 g	Cholesterol	75 mg
Protein	28 g	Saturated Fat	0 g
Sodium	540 mg

Ingredients

• 3- to 3 ½ pound cut-up broiler-fryer chicken, skin removed
• I teaspoon salt
• ¼ teaspoon pepper
• 1 can (14 ½ ounces) stewed. tomatoes, undrained
• 4 cups 3 x I x ½ -inch pieces eggplant (about 1 small)
• 2 cups ½ -inch slices zucchini (about 1 medium.)
• 2 cups small whole mushrooms (8 ounces)
• ½ cup chopped. onion (about 1 medium)
• 2 tablespoons capers, drained, if desired
• 2 teaspoons onion powder
• I teaspoon garlic powder
• 1 teaspoon dried oregano leaves

Method

Heat oven to 450'. Spray rectangular pan, 13 x 9 x 2 inches, with nonstick cooking spray.

Sprinkle chicken with salt and pepper. Place chicken in pan. Bake uncovered about 20 minutes or until light brown.

Reduce oven temperature to 350'. Remove chicken from pan. Mix remaining ingredients in pan; add chicken. Cover and bake 30 minutes. Spoon sauce in pan over chicken. Bake uncovered 10 to 15 minutes longer or until juice of chicken is no longer pink when centers of thickest pieces are cut. 6 servings.